What's a good, 5 day a week cardio plan?

Question

I try to work out five days a week for an hour at the gym. I usually cycle for 15 minutes to warm up, use the epliptical trainer for 20 minutes, walk/run for 20 minutes, and then cool down for 10 or so minutes. I was wondering if anyone had any alternative cardio programmes they find effective?
Also, is it advisable to stick with one machine for a long period of time, or to switch between different machines for shorter periods of time?

Answer 1

If you're going to the gym anyway, then I'd recommend cutting back on your cardio to maybe 30min each visit (but make sure you're working hard enough to sweat profusely), and replace the other 30 minutes (or so) with weights (30min) and stretching (5min or so).

For the cardio portion, consider 2 machines for 15min each, but skip the cycle entirely. go with treadmill, rowing (if available), and elliptical. Do the elliptical or rowing first, and 'warm up' for the first 5 minutes. 5min 'cool down' at the end is plenty before you move on to the weights. The stretching at the end is when you completely cool down.

Check out "Hot Point Fitness" for suggestions on all specifics for cardio, weights, stretching.

Answer 2

You asked me on my blog so I'll tell you something. Doing cardio exercises too often just aint good for you.
You should take a strong walk for 45 minutes at least five days a week.
Get some small hand weights max 4 kilos each and do a series of 40-50 minutes almost non stop of 100 reps with6x 4 variations of low weight exercise.
The secret here is the weight training will push your cardio rate up just as much as any slog on bikes and the other machines.
You dont need machines at all.Your not a body builder or a prize fighter are you? You just want to look and feel great. The other is posture and some contraction exercises when you are sitting working or whatever.
You will see a noticable difference after 6 weeks.
Unless you are an athlete you do not need machines.
You can also eat yourself fit. One example a piece of apple pie with 350 calories takes 100 calories to burn it off.An apple has 65 calories but the body still uses 100 calories to burn.
The diference is the pie, you gain250 calories which turns to fat.The apple is -35 calories which takes fat.OK
Now the two points dont interest me but your health does.So get back to http://fit-n-fat.blogspot.com and find out more.
Over exercising is no bloody good to anyone and it becomes addictive.
Take care. The Baldchemist.( and have fun it burns cals like you wouldnt believe)

Answer 3

You're best bet is to go to some of the classes offered at the gym so that you get a full body cardio workout. Take kick boxing, regular boxing, aerobics, strip aerobics, cycling, swimming, etc. It will keep you motivated to work out with others and keeps it fun.

Answer 4

first of all,, dont run for more than 1 or 2 minutes at a time,, te body is not made to run longer than that,,, i consider the eliptical trainer to be a warm up,, just keep on that cycle,, run through some programs on it

Answer 5

probably a good idea to stick with one piece of equipment per workout. changing from day to day is good, this is what is refer ed to as cross training, but when you switch too often in one workout it is difficult to keep your heart rate elevated within your training zone. try to shoot for 65-86% of your age predicted max heart rate. You can determine this level with the following formula:
220-your age multiplied by .65 and .85

Answer 6

Day
1 treadmill
2 treadmill
3 treadmill
4 treadmill
5 treadmill

Answer 7

Well really all you trying to acomplish is getting your heart rate up ... really how you do it is up to you in my book.